5.9 - 5.15

The progress we’ve seen in our athletes’ performance, body composition and attitude about nutrition over the past three months has been nothing short of staggering. Everyone who participated in the 2016 summer body challenge saw amazing results. Congratulations to everyone who participated and congratulations to the winners!

BRCF Winner – Serge Diarbi

BRCF Runner up – Marissa Friedberg

Unbeaten Winner – Nikki Rufo

Unbeaten Runner up – Ana Guzman Matos

**NOTE: If you have completed a cut or a mass on RP in conjunction with this challenge, it is highly recommended that you transition to base (maintenance) for a 1-2 month period. You should NOT be cutting or massing for longer than 12 weeks at a time. If you have specific questions, contact Coach Murph via email or text.**

This week we continue our latest strength cycle and look forward to kicking some butt with our conditioning!

Quote of the Week: “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”

In min 1, complete 1 burpee. In min 2, complete 2 burpees. In min 3, complete 3 burpees, etc. until you cannot complete the number of burpees for that minute.

Thursday

RP Nutrition Template = Light

Barbell Cycling Work

**Done for time. Rest as needed in order to go unbroken each set. Select a weight where you know you will go unbroken for each round. The second series should be 20-30 pounds lighter than the first. Be smart. Impress us with perfect form, not weight.**